Category: Power

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1- 40 seconds Single-unders Station 2- 10 Squat Hold + Reach Overhead Station 3 – 10 Scapula Pull-ups + 5 Hollow Rock Swings Station 4 – Muscle Clean + Pause Front Squat x 3 cycles Athletes in Move/Power warm-up with a PVC Pipe, Sport/Comp athletes use a Barbell. 1b) 13:00 – 25:00 – Every 2:00 x 6 sets – Deadlift: 2 sets of 3 @ 70% 2 sets of 3 @ 80% 1 set of 3 @ 90% 1 set of T+G Max Reps @ 90% (60 second cap) Reference last week for loading and adjust your top end max accordingly if you didn’t get much in the max reps department last week. Last set is Touch-and-Go, all other sets should be performed from a Dead Stop. 1c) 30:00 – 45:00 – 15 minute…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: :30 Second Wrist Stretch On Floor 10 Pause Banded Face Pulls 5/side Kettlebell Windmills 1 minute Ski/Bike/Row Take your time on the Windmills and focus on clean, nice positions. Pick-up the tempo on the machine each round to get your heart rate up. 1b) 12:30 – 30:00 – Every 2:30 x 7 sets – Bench Press: 1 set of 3 @ 60% 2 sets of 3 @ 70% 2 sets of 3 @ 80% 1 set of 3 @ 90% 1 set of Max Reps @ 90% (60 second work cap) Reference last weeks sets and adjust your “max” appropriately if you only got one or two more reps on the max reps than the rest of the prescribed sets last week. Use a spotter for your max reps set and ideally work through a couple…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Bent Over “Y” Raise 5 Snatch Deadlift 5 Snatch Push Press 10 Hollow Rocks Athletes in Move/Power warm-up with a PVC Pipe, athletes in Sport/Comp use a Barbell. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 5-8 Ring Rows w/Feet on 20″ Box Pick a rep count that you can maintain for the 7 sets. If you can’t perform these with your feet on a 20″ box, then move to a normal Ring Row with feet on the ground. Add load as deemed fit. 1c) 17:00 – 35:00 – Every 2:00 x 9 sets: Station 1 –  90 seconds Hard Ski/Bike/Row Station 2 –  10 Upright Rows + 20 Banded Face Pulls Work at a hard, but maintainable pace for the machine. Upright Rows are done with a Barbell, load as deemed fit. Focus…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 Glute Bride-ups Station 3 – 10 Alternating Kettlebell/Dumbbell Curtsy Lunges Take your time with stations 2+3 and focus on good position and activation. 1b) 11:00 – 26:00 – Every 2:30 x 6 sets – Back Squat: 2 sets of 3 @ 70% 2 sets of 3 @ 80% 1 sets of 3 @ 90% 1 set of Max Reps @ 90% (60 second cap) Warm-up as needed. Reference last week for loading. For this program, we will be running two total cycles (8 weeks). To see some growth and success in this program it’s important that you haven’t started too heavy. Our overall recommendation for, for your first week (last week), you should have hit somewhere in the 8-12 rep range for your Max…